Wednesday
WOD:
“Crazy Cindy”
As Many Rounds as Possible in 20 Minutes of:
5 Dead Hang Pull Ups (No Kipping!!)
10 Push Ups
15 Medicine Ball Squats (Men/20lbs & Women/12lbs)
Post rounds and thoughts to comments by clicking on the title of this post.
Michelle is one of our newest CCF girls! She will be a newlywed soon!
This Week: Strong Women
So yeah, we know our girls are physically tough, but they are smart too! Among our female ranks, we have attorneys, teachers, military officers, nurses, police officers, small business owners, trainers of course, and what is believed the toughest of all, stay at home moms. These women are smart and handle every aspect of their job the way they handle workouts…THEY GET IT DONE!
Many of you will never forget the words of wisdom your mom bestowed on you. Things like “keep making that face and it will stick that way”, “don’t sit so close to the TV, you’ll go blind”…But women also taught us to “treat others how you want to be treated”, “family first”, and “eat your veggies.” What wisdom have you gained from a woman? C’mon guys, you know they’ve taught you something. Post to comments by clicking on the title of this post.
“When she speaks, her words are wise, and kindness is the rule when she gives instructions.” ~Proverbs 31:26
Gonna come in dead last on this. Dead hang pull ups. Spigner, number of rounds, 2. So pumped for this.
By the way I have been very impressed by the progress of people and the form and strength in the lifting aspect of our gym. I know my opinion ain’t that big a deal, but it has been very impressive to watch some of you and the transformations that have occured. Just a few thoughts from Spigner.
Best of luck to Gonce and the wrist. Let us know brother.
From about 9 years old, all the way through high school playing baseball, my mom use to tell me; “high balls and ugly women, stay away from them”
Remember it like it was yesterday
so far, wednesday and “Crazy Cindy” are turning up nicely! had a great 6am crew this morning – Tai and Bill both tied with exactly 12 rounds and 4pull ups….
then the 7/8ish crew kicked it off with some new army guys (and a gal) from cornelius’ unit – they went the full 20 minutes! nice.
Uncle Dan came out on top with 16 + rounds with Aaron Dupree right on his heals with 15 + rounds….i can’t remember the exact numbers.
Look forward to doing to doing this WOD later!
OMG my hamstrings are TOAST!
What Not to Say to a Woman
“Did your clothes shrink?”
”
You look really different with makeup.”
“What happened to your hair? Will it stay like that?”
“Are you going to wear that tonight?”
“BEEEEEEELLLLLCHCHCHCHCH!!”
“Birthday? What birthday?”
“Do you want to go to watch Wrestle Mania with me tomorrow?”
“Your sister is cute. What’s her name?”
“You’re that old, huh?”
“Gee, have you been putting on some weight?”
“Hey look! There’s my old girl friend. Let’s go talk to her.”
“Do you want to see my new scab?”
“Is that grey hair?”
“I was thinking about you yesterday when I was gutting that big fat fish I caught
out on the lake.”
“Man, did I see the most radical road kill in my entire life yesterday. There was this huge dog on the freeway and…”
I want to peronsally THANK Mike for remembering me yesterday in the comment section. That was very thoughtful!
It’s not easy living with a movie star! LOL
Crossfit has changed our lives that’s for sure. This has been one of those situations where my family has totally had to depend on God and each other to make it through the first year. Lots of dedication, giving up things, adapting to changes each day, meeting lots of wonderful people, the list goes on…..It’s definitely been challenging. Only through grace, love and lots of help have we survived it.
As far as moms go—My mom is the most special thing to me because she shows me strength, how to give to others, how to love people unconditionally, etc…but the best thing she taught me is to put God first and allow God to lead me in the way I should go and not the crowd. Hard to do with how society influences us with having earthly things, thinking about ourselves, what can we get, etc…Especially when you’re in middle/high school. Maybe that’s why my passion and heart is teaching and coaching these folks. I think I became a teacher because I saw my mom’s love for others and this was one way I could do it. Well that and considering I can’t be a nurse/doctor because I don’t do blood. LOL Sorry Karen, I could never work with you or a few others in the gym.
Anyway, I have really enjoyed getting to know all you ladies at the gym. I am encouraged by all the ladies that come through the gym. They all work hard and dedicated to getting fit!!
They have also given me encouragement after a long day of work and dealing with the struggles of parenting. I appreciate all the hard work you do and put into it. Thanks also to Bobbi and Dawn for pushing all the ladies through a workout (and the men of course). One reason this place is so great is because of the encouragement we provide each other. There is never a workout where someone doesn’t tell you that you can finish this, finishes with you, or stands with you through the countdown.
Have a great day! Garris, praying that your hand/wrist heals quickly.
Also, Warren, I will have to remember that quote considering Evan wants to play baseball. 
Dorothy
Also, Gerald and Warren, I have met both of your lovely ladies and they are wonderful!!
Amy and Anna are great ladies……I think they are keepers….HINT!HINT!!! 
Do you need to be hit by a 2 x 4? If so, I’ll bring one to the gym today for you.
That’s last post was by me….Dorothy AKA Movie Star’s wife.
Just for clarification on my above post so it is not mistaken. When I made reference to “high balls”, that means a pitch above the strike zone. For a baseball player, that is one of the hardest pitches to lay off, a fastball up in the zone. Most of the time that you swing you miss.
So that was just something that has always stuck with me, even 21 years later.
For those of you that saw the session between Garris and myself yesterday, know that is was in true fun. If anyone got offended, I apologize.
WC
Hats off to you Dorothy, without teachers, we’d all be, well, like Garris. (that’s right, I kicked him while he’s down)
I’m sure everyone has a teacher in their past who has made a huge impact in their lives and I truly admire those who have the patience and love to deal with a rowdy bunch of tweenagers. I’ll take blood and guts any day, I know I couldnt do it. What’s up with that stache on Paul? Did he lose a bet?
Props to Josh for killing my hammy’s. Can’t wait to see if I squat tonight.
all you moms out there rock! whether you’re a working mom or a stay at home, running around all day long mom – i admire you.
i hope the Lord sends us his blessing soon and may the gauntlet be thrown for a mini- GW (Guzman-Williams) to be set forth into this world….what a scary thought!
thanks for the words Dot – you made me think of my mother and how appropriate! i get my faith and confidence for the Lord from her and can always count on her words of wisdom and encouragement – regardless if it’s what i really want to hear or not.
nice contributions Garris – hope you’re getting along better today….and hope you still come to the gym – there are plenty of things we can set up for you to do!
In climbing, a “high ball” is a tall boulder that is hard to climb, ascended without a rope, with just a cushioned pad to stop your fall (typically 20 to 40 feet high). That quote still applies.
Uncle Dan, let me know if you ever wanna get out like we talked about a while back…the season is right to be outside and it’s been hard lately to find someone to go with. Solid showing today, by the way.
After close consideration… My wife and the doc decided it best that I be put down. Seriously, my wrist is ok. Just dislocated and a little jambed up. Doc said 3 weeks but I figure I will be back fri doing some running, sit ups, squats etc while the wrist gets better. Scan ruled out break and he is pretty sure that there is no tendon damage. And Warren, I was serious. Wear it nancy boy
In drinking, a “high ball” is scotch with a little bit of water.
Dan… your day has come.
My mom always said “you can do anything…never rely on a man to do everything!!” Very good advice, although you guys are good for somethings!
Something I’ll never forget that my mom told me…
“Beer before liquor, never sicker…liquor before beer, never fear”
I feel like these words ring true just as much now as back when I was 9. What a saint.
oh yeah…almost forgot…
Hooah.
My mom always told me never to date a girl with bigger underwear than mine.
All the talk about Moms has me thinking of all the many quotes my mother passed on to me………
“if you lay down with the dogs, you’ll get up with fleas”
“its nice to be important but, more important to be nice”
“don’t bite off more than you can chew”
” criticize in private, praise in public”
Yeah Yeah, the list goes on but, my mother was the backbone of my family and though I was not fed with the silver spoon she always took care of me. God bless her soul and while she looks down on me, I hope it is with proud eyes! So, for those of you that are still so LUCKY to have your mom around, spend as much time with her as you can….
Lol, on a lighter note, Nick you can come out the dog house now….. We still have love for you. AND, good luck with your pull-ups today!!!!!!!
Santana’s Mom says:
” I brought you into this world, I can take you out of it.”
“Do you want me to give you something to cry about?”
“Are you bleeding??….Then you aren’t sick..get ready for school.”
and the famous….
“You act just like your father.”
OH NO THE COFFEE MACHINE AT WORK IS BROKEN!!!!! Someone please send over a double shot of espresso quickly!!!!!!
Dawn, that kid will be doing pull-up at 2yoa, thruster at 4yoa and full WODs by the time he turns 7 ……… Keep Eric in the gym so he’ll be able to keep up with the rug rat! Good luck to the both of you with that!
My mom was born in 1925. She had me when she was almost 40, ( stop trying to calculate my age you bunch of turkeys) She has been thru WWll, the great depression and countless other things that we think of as history. I could sit for days and listen to her tell stories……
I can’t remember any notable quotes, she did use the “do you want me to give you something to cry about” alot.
Today’s TOP FIVE:
ladies:
dawn – 12 Rounds
sarah todd – 7 Rounds
mens:
BMO – 20 rounds + 4 pull ups
Brian A – 17 rounds + 3 push ups
the other Justin – 16 + 9 Push Ups (not Helfer or Heavyside)
Uncle Dan – 16 rounds + 5 pull ups
Will S – 15 Rounds + 10 Push Ups
Great Job today everyone!
Rehab starts on monday. BMO, dont get comfortable at the top
i wanna give props to all the ladies working hard at their pull up progressions! i witnessed jessica (philip’s lovely lady from lexington), kelli and shatika do the dead hangs with a band……great work!
normally the push ups crush me – but i was shocked how much the pull ups wore me down after the first 10 minutes.
oh….and my mother doesn’t really have any notable quotes – my father was good for those….but undisputably – she had the RAISED EYEBROW!